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Jasmin

by simon R.
3 athletes joined

Program Description

Jasmins beginner program

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 29, 2024 06:06
  • Last Edited
    Jan 12, 2025 08:06
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
1
8 reps
8 reps
RPE 7
RPE 10
2
Leg Press
3
15 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
4
Overhead Press (Barbell)
4
8 reps
RPE 7
5
Lat Pulldown
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
1
8 reps
8 reps
RPE 8
RPE 10
2
Leg Press
3
15 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
4
Overhead Press (Barbell)
4
8 reps
RPE 8
5
Lat Pulldown
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
1
8 reps
8 reps
RPE 8
RPE 10
2
Leg Press
3
15 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
4
Overhead Press (Barbell)
4
8 reps
RPE 8
5
Lat Pulldown
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
1
8 reps
8 reps
RPE 9
RPE 10
2
Leg Press
3
15 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 9
4
Overhead Press (Barbell)
4
8 reps
RPE 9
5
Lat Pulldown
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
15 reps
RPE 7
2
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 7
3
Lunge (Dumbbell)
3
12 reps
RPE 7
4
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
5
Chin-Up (Assisted)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
15 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 8
3
Lunge (Dumbbell)
3
12 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
5
Chin-Up (Assisted)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
15 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 8
3
Lunge (Dumbbell)
3
12 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
5
Chin-Up (Assisted)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
1
15 reps
15 reps
RPE 9
RPE 10
2
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 9
3
Lunge (Dumbbell)
3
12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
5
Chin-Up (Assisted)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
1
8 reps
8 reps
RPE 7
RPE 9
2
Hip Thrust (Barbell)
4
8 reps
RPE 7
3
Barbell Row
4
8 reps
RPE 7
4
Seated Overhead Press (Dumbbell)
3
12 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
1
8 reps
8 reps
RPE 8
RPE 10
2
Hip Thrust (Barbell)
4
8 reps
RPE 8
3
Barbell Row
4
8 reps
RPE 8
4
Seated Overhead Press (Dumbbell)
3
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
1
8 reps
8 reps
RPE 8
RPE 10
2
Hip Thrust (Barbell)
4
8 reps
RPE 8
3
Barbell Row
4
8 reps
RPE 8
4
Seated Overhead Press (Dumbbell)
3
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
1
8 reps
8 reps
RPE 9
RPE 10
2
Hip Thrust (Barbell)
3
1
8 reps
8 reps
RPE 9
RPE 10
3
Barbell Row
4
8 reps
RPE 9
4
Seated Overhead Press (Dumbbell)
3
12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
15 reps
RPE 7
2
Leg Extension
3
15 reps
RPE 7
3
Lying Leg Curl
3
15 reps
RPE 7
4
Seated Row (Cable)
4
12 reps
RPE 7
5
Incline Bench Press (Dumbbell)
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
15 reps
RPE 8
2
Leg Extension
3
15 reps
RPE 8
3
Lying Leg Curl
3
15 reps
RPE 8
4
Seated Row (Cable)
4
12 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
15 reps
RPE 8
2
Leg Extension
3
15 reps
RPE 8
3
Lying Leg Curl
3
15 reps
RPE 8
4
Seated Row (Cable)
4
12 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
1
15 reps
15 reps
RPE 9
RPE 10
2
Leg Extension
3
15 reps
RPE 9
3
Lying Leg Curl
3
15 reps
RPE 9
4
Seated Row (Cable)
4
12 reps
RPE 9
5
Incline Bench Press (Dumbbell)
3
15 reps
RPE 9
Week 1
1 / 4 Weeks
Day 1
1
Sumo Deadlift (Barbell)
3 Sets
1 Set
8 Reps
8 Reps
@7
@10
2
Leg Press
3 Sets
15 Reps
@7
3
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@7
4
Overhead Press (Barbell)
4 Sets
8 Reps
@7
5
Lat Pulldown
3 Sets
12 Reps
@7
Day 2
1
Goblet Squat
4 Sets
15 Reps
@7
2
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
@7
3
Lunge (Dumbbell)
3 Sets
12 Reps
@7
4
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@7
5
Chin-Up (Assisted)
3 Sets
12 Reps
@7
Day 3
1
Sumo Deadlift (Barbell)
3 Sets
1 Set
8 Reps
8 Reps
@7
@9
2
Hip Thrust (Barbell)
4 Sets
8 Reps
@7
3
Barbell Row
4 Sets
8 Reps
@7
4
Seated Overhead Press (Dumbbell)
3 Sets
12 Reps
@7
5
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@7
Day 4
1
Goblet Squat
3 Sets
15 Reps
@7
2
Leg Extension
3 Sets
15 Reps
@7
3
Lying Leg Curl
3 Sets
15 Reps
@7
4
Seated Row (Cable)
4 Sets
12 Reps
@7
5
Incline Bench Press (Dumbbell)
3 Sets
15 Reps
@7